REST DAY CFE WOD: Choose a sport: Run, Row, Bike, or Swim 3 rounds of: 30 seconds on, 30 seconds rest; 60 seconds on, 60 seconds rest; 90 seconds on, 90 seconds rest ALL OUT EFFORT!!!!!! Post total sprint distance to commentsRead more
Strength WOD: Snatch 1-rep max (20 minute time cap) then: Main WOD: “60% of the time, works every time” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Power Snatch (60% of 1-rep max) V-Ups Supermans** For Time Post 1-rep max and WOD time to comments **Standard for Supermans. Lie on your stomach with legs and arms extended. Simultaneously raise both arms and both legs into a “superman” position. Pause at the top, holding that position for a distinct period, then lower back to the floor. Take your time with this exercise, don’t fly through it (pun intended). Read more
FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out Functional Fitness Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring your jump-rope. There are a group of ladies going from MP. Registration begins at 6:00pm. $5 fee at the door. Text Becky if you want to join. Open Gym will run as usual at the HealthZone. “Red Dirt Classic: Team Event 1 (Partner Version)” Each Person Will Complete the Following: 25 Power Cleans (135/93) 25 Kettlebell Swings (55/35) 25 Box Jumps (24/20″) 25 Front Squats (135/93) Post time to comments *Partner A completes 25 Power Cleans then moves on to kettlebell swings. Partner B may start their 25 Power Cleans...Read more
“Deck of Cards” ♥: Slammers (12/8) ♣: Jumping Squats ♠: Shoulder Touches ♦: Power Snatches (75/53) Jokers: 400m run All Face Cards: 5 Burpees All Aces: 10 Burpees Instructions: For every numbered card that is flipped, add 10 to the number to get the number of reps to be performed. For example, a 5 of hearts would yield 15 slammers. For Time (and FUN)!Read more
